Yesterday I returned to my spa for a lazy lunch (and not so lazy swim). On the menu was a cod dish with crushed potatoes and it was utterly divine. It reminded me somewhat of a recipe I developed for my 1st ‘Return to Slender’ cookery and advice book which had a dish that featured cod topped with a lime, herb and Parmesan crust. I had forgotten how good it was but now plan on having again this week and maybe with other white fish (pollock or haddock for example) or even salmon. It’s a great high protein dish with lots of flavour and I like to serve with freshly cooked wilted spinach (lots coming from the kitchen garden at the moment).
The ‘Return to Slender’ books are now sold out as hard copies but the pdfs are available here for an instant/immediate download at a terrific price, and they are also available as kindle e-books (see here). Check them out if you’re interested … but scroll on for this recipe.
PACIFIC COD WITH LIME, HERB AND PARMESAN CRUST
low-fat cooking spray or mist
4 cod fillets, about 100-125 g/4-4½ oz each
finely grated zest and juice of 1 lime
50 g/1 cup fresh white or wholemeal breadcrumbs (I often use protein breacrumbs made from protein bread)
1 tbsp chopped fresh dill, oregano or parsley
50 g/½ cup grated Parmesan cheese
salt and freshly ground black pepper
4 thin slices of lime
- Preheat the oven to 200 C/400 F/gas 6.
- Lightly spritz a baking tray with low-fat cooking spray or mist and arrange the fish on top. Sprinkle with the lime juice.
- Mix the lime zest with the breadcrumbs, chosen herbs, three quarters of the Parmesan cheese and salt and pepper to taste.
- Divide the mixture between the fish fillets, spreading over the surface of each one. Spritz well with low-fat cooking spray or mist and dust with the remaining Parmesan cheese. Finally top each one with a slice of lime.
- Bake for 12-15 minutes, or until the fish is opaque and flakes easily when tested with a fork. Serve with fresh vegetables in season or a little green salad.
WLS PORTION: ½
CALORIES PER PORTION: 205
PROTEIN: 27.8 g
CARBOHYDRATE: 10.4 g (o.7 g sugars)
FAT: 6.1 g
Recipe © copyright of Bariatric Cookery; Image courtesy of The Alaska Seafood Marketing Institute htpp://www.alaskaseafood.org
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Click here for details of PDF Book 2
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